Category Archives: Personal Growth

Going On Vacation? Protect Your Health

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With rising temperatures and summer break in full force, a lot of people decide to take a vacation. This is a time when when millions of people “take to the skies and roads,” visiting friends and relatives or exploring new locations. It’s a time of fun and relaxation, but there’s a hidden danger you might not know about. Unfortunately, 3-5% those who get off of airplanes, buses, trains or auto transport will develop blood clots, often not detected until many weeks after their trip.

As American health care consumers, we know in today’s environment that we must be pro-active and take control of our health through education and prevention. Staying healthy while traveling is one very important preventative situation that we can all be more aware of in order to circumvent an unwanted health crisis.

Three years ago, the World Health Organization published the WRIGHT report (WHO Research Into Global Hazards of Travel). It identified the extent of the problem and who was at risk. The report identified the population most at risk are females over 40 years of age with a prior history of deep vein thrombosis.

Others at risk include older travelers, obese travelers, pregnant women, anyone with varicose veins or a prior history of venous thrombosis, women taking birth control pills or estrogen, travelers with a history of a major operation, cancer, heart failure, highly trained athletes, and those with recent surgery or injury.

In spite of the evidence explored in our health coach certification, however, there are still airlines in denial over the problem as many fear increased litigation. One major US airline has a published statement on its websites as a response to concerned travels that reads: “There is no epidemiological evidence that air travel causes blood clots.”

However, published experts would re-word that statement.  It would be more accurate to say that “Every credible scientific study of the subject has found that air travel [and other forms of confined travel] cause blood clots, including all of the most recent, large-scale, sophisticated studies.”

What can you do to prevent blood clots?

  1. Do not be immobile for more than 1 hour when traveling by air or in confined transportation
  2. Dress in loose-fitting clothes and shoes. No socks or garments should have banded constriction.
  3. Stay well hydrated, but avoid alcohol.
  4. Exercise your legs and feet every chance you can (e.g. every 20 minutes).
  5. Consider fitted compression stockings–compression of 20 mmHg or more is best.
  6. Take an aspirin. It is not a guarantee that taking aspirin will avoid, it does prevents platelet clumping, which causes clots. If you are at risk, it seems reasonable to take aspirin daily, starting a day before departure and continuing for a day after the flight terminates.
  7. Sit in an aisle seat. You will have more room, and it is easier to stand up and move around the plane, bus, or train.

For more information search for “blood clots and travel”. There is an enormous amount of information on the subject. If you are getting ready for that big trip, obtaining this information in your health coach certification should be part of your “packing” process.

For more whole health discussions like this, listen to my hit radio show Living Above The Drama.

 

A Holistic Approach To Fibromyalgia

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A Holistic Approach To Treating Fibromyalgia Patients By Georgianna Donadio, MSc, DC, PhD

Fibromyalgia is a condition that millions of Americans suffer from. Translating from the Latin and Greek roots, it means “pain in the fibrous muscle and connective tissues.” The major identifying symptom is intense, chronic pain in the muscles tissues, which are highly sensitive to pressure. The sensitivity is often located throughout the body and can move and shift without any apparent rhyme or reason. Let’s explore whole health approaches to bring relief.

It has been observed that fibromyalgia is often accompanied with a host of other symptoms such as joint pain and difficulty with movement, fatigue and exhaustion, difficulty sleeping or getting restful sleep, as well as headaches and other symptoms.

What can be frustrating for sufferers is that even after many decades of clinical research on fibromyalgia, medical experts refer to this condition as a “medically unexplained syndrome.” As learned in health coach certification, we know the condition is clinically defined as a history of widespread pain in the connective tissues that persist for over 12 weeks and which affects both sides of the body, including regions both above and below the waist.

The prevailing medical course of treatment offered includes muscle relaxants, anti-depressants, and even anti-seizure medication. The onjective of prescribing these drugs is to affect the nervous system function and thereby reduce pain. Unfortunately, one of the side affects of these medications is that they can also produce lethargy and fatigue, creating a “dog chasing tail scenario” for the sufferer.

Holistic treatment plans have been shown to be very effective in alleviating both the pain and other related fibromyalgia symptoms. The available holistic and alternative medicine approaches from health coach certification incorporate medication, patient education, aerobic exercise, and cognitive-behavioral therapy.

Here is how connective tissue and muscle fibers function in normal conditions as well as in fibromyalgia state: Energy is produced in each muscle cell, which in turn allows the muscle fiber bundles to move. When energy is produced through the Krebs Cycle inside each cell, crystal-like acids are produced. Lactic and pyruvic acids can build up in the spaces between the muscle fibers if there is a lack of proper blood flow or if the muscles are so tensed that these by-products cannot be removed with normal circulatory function.

The more tense the muscle, the more diminished the circulation, and the greater the tissue build up of these highly irritating acids. Over time, the surrounding tissues become highly inflamed and a chronic, painful syndrome is established.

This means that Fibromyalgia is a stress-fueled condition. As a result, it has been found that any options related to reducing stress and muscle tension, along with increasing circulation and relaxation, can be highly effective.

For more whole health discussions like this, listen to my hit radio show Living Above The Drama.

 

Should You Consider Adding Aloe Vera and Aloe Vera Juice To Your Daily Routine?

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While aloe vera is rightly famed for its impressive skin healing properties (as many of us who’ve suffered sun burns can attest!) this wonder plant has proven to be one of the most versatile remedies found in Nature’s pharmacy. Derived from the leaves of the succulent perennial Aloe barbadensis miller – one of 420 species that make up the genus Aloe – the vitamin and mineral rich gel is applied for a wide array of medical, pharmaceutical, and cosmetic purposes. Aloe vera has even been tested by the United States government as a potential treatment for radiation burns in the event of nuclear warfare. Let’s take a closer look at aloe’s amazing attributes, and how it can help in achieving greater whole person health.

Aloe comes in two forms: gel, the most used variant, is extracted from the inner part of the leaf while aloe latex, which can be ingested orally, is taken from under the plant’s kin. As mentioned above aloe has a trove of vitamins and minerals, with up to 75 potentially active components being identified, all vital for insuring proper functioning of all the major body systems. Among them are Vitamins A, C, E, and B12, all 8 essential amino acids, minerals such as calcium, magnesium, potassium, and zinc, as well as the anti-inflammatory hormones called auxins and gibberellins which aid in wound healing. It also provides 4 anti-inflammatory essential fatty acids, including cholesterol. All of these components contribute to aloe’s renowned skin treating capabilities; on record as far back as Ancient Egypt (the queens Nefertiti and Cleopatra utilized it for cosmetic purposes). It is highly esteemed in both Ayurvedic and Chinese medicine, two of the oldest systems of practice in the world. In 1820 Aloe was formally listed by American pharmacopeias, before being clinically tested in the 1930s in the treatment of radiotherapy burns.   In addition to its time tested role in treating burns, its antiseptic properties have proven beneficial for conditions like psoriasis, dermatitis, herpes, and cold sores, as well for wound treatment.

Aloe’s antibacterial elements also make it a good treatment option for dry scalp and dandruff, helping to eliminate dead skin cells and insure healthy skin growth on the scalp. Holistically trained nurses and physicians recommend it for many skin conditions. It has also been shown to treat constipation, due to its high content of anthraquinones, compounds that act as natural laxatives. Coupled with its strong anti-inflammatory agents, Aloe’s laxative properties make it a potential treatment for digestive problems, helping to balance acid/alkaline levels, stimulate digestive bacteria, heal stomach ulcers, and normalize bowel function. A study published in the Journal of Research in Medical Sciences suggests Aloe could potentially be used to aid in alleviating symptoms of irritable bowel syndrome (IBS): 33 patients who were instructed to drink 30 milliliters of aloe juice twice a day reported noticeable improvement in their IBS related pain, as well as a reduction in their flatulence levels.

Enzyme laden aloe can help maintain optimal cell health, transmuting proteins into amino acids and enzymes into energy utilized by cells. Its high zinc content also contributes to maximum immune function helping to combat disease, promote immune enhancing hormone receptors, and destroy harmful bacteria. As mentioned previously aloe’s high vitamin and mineral levels can assist in lowering inflammation, the underlying “silent killer” behind many of today’s medical conditions. Its rich antioxidant properties help to reduce damage by free radicals, maintain cell health, and shield the skin from cancer inducing damage from UV rays. Some interesting evidence seems to indicate that aloe can be a potential remedy for diabetes, as it appears to positively influence chronic hypoglycemia. As recently noted by Jackie Kai Ellis during an interview on Living Above The Drama: Food, apart from its actual function, can also be a metaphor for the nourishment we all need in life. Many users report feeling rejuvenated not just physically, but emotionally—a byproduct effect of taking good care of ourselves.

While no major side effects have been reported for topical use of Aloe gel, taking large amounts of Aloe latex orally can be potentially hazardous. Symptoms can include diarrhea, abdominal cramping, loss of vision, muscle weakness, and nausea. Doses of 1 gram per day or more can lead to kidney damage and stomach ulcers. Women who are pregnant or nursing are advised not to take aloe orally, as it may generate a miscarriage or premature birth. It can also lead to problems if ingested by children under 12 such as cramping, nausea, and diarrhea. People diagnosed with Crohn’s disease, colitis, and other intestinal disorders should also avoid it, as it is a powerful bowel irritant.

When it comes to selecting aloe, not all products are created equal. Mass commercial practices of grinding, crushing, pressing, and filtration of aloe extracts can remove most of not all of the active properties. To get the greatest bang for your buck be sure to verify the product labels carefully, and look for the International Aloe Science Council certification mark. And, as with all dietary and herbal supplements, consult your healthcare provider before incorporating aloe vera into your self-care and Whole Health regime.

For more whole health discussions like this, listen to my weekly radio show Living Above The Drama available on iHeartRadio.

*To listen to the full interview with Dr. Georgianna Donadio and Jackie Kai Ellis, visit Living Above The Drama.

Loving Again After Loss

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Meaningful relationships, belonging and love are essential to our health, happiness and what we want, need and desire. It is one of psychologist Abraham Maslow's Hierarchy of Human Needs and one of the most conflicted areas of human interaction. The willingness to be vulnerable after things go badly in an intimate relationship requires both courage and resilience to traverse the landscape of such deep emotion.

Losing love by breakup or death is one of the most profound and stressful things we as human being can experience. The loss of love can literally “break our hearts” and can even undermine our will to live. Sigmund Freud, MD, the well-known father of modern psychoanalysis, many decades ago stated that we "are never as hopelessly unhappy as when we lose love."

Love is what sustains our lives. Research shows the impact of grief on the development and exacerbation of unresolved grief, and how it can result in the development of serious illness or fatal heart disease. The loss of love is something many of us fear and something many of us don’t imagine can happen when, on the surface, things in our relationship seems to be on an even keel.  Yet, for most of us at one time or another to experience the crushing pain of losing love and the almost obsessive reaction we have to regaining that love or finding a way to end the pain and sense of emptiness that can often accompany such loss.

If you are familiar with a small press literary publication, The Sun, you may not have read this poignant essay, published in that magazine, written by Poe Ballantine. He provides insight to the necessity of trust within love. Trust is the element of love which provides the safe place necessary to share our lives and hearts with others. Trusting, and dealing with the loss of trust within love, requires great courage to be able to move beyond the loss and love again. It is interesting that we are inundated from many sources these days with information about wellness and how to prevent illness, when what many of us need is information about how to create more fulfilling and healthy relationships and prevent the heartbreak of losing love.

Ballantine's essay tells a story about his father:

"He kept a close ritual of coffee, then work, dinner, his television shows and his cigarettes. The newspaper stayed on the table open to the personals. He had opened them the first day she had left him, like the reflex of a man covering a wound after being shot. His face was gray from survival. He was a man who could not allow himself to break. The despair stretched out. The music from the stereo could not fill the emptiness. Our conversations were automatic, clock talk. His single guiding hope was that she would return."

"What had happened to my father he never believes would happen. He was fifty years old, settled, comfortable, secure. His children were raised. He had worked hard all his life and now he could relax. I understood why my mother had left him, but I still condemned her for leaving – for taking the easy way out. My father and I played cards and watched private-eye dramas on television. He looked in the personals, called once at something that looked right, but cancelled soon after; it just wasn't in him."

"One Sunday afternoon I heard him crying in the bedroom. I didn't know what to do with a father who cried. He taught me all I knew, the important things: honesty, loyalty, firm handshake, the love beyond self-love, the duty of a man. Trust was his only religion and it was failing him and in turn it was the failure of the world."

"The one thing a human being asks for on this earth is to be loved. Why should it be impossible?"

Trusting, loving and the resilience to come back from the loss of love may be the next "health frontier". Nutrition, one of the more popular health topics, is not just about nourishing our tissues. Nourishing our hearts, which are hungry for love and acceptance, is another skill we need to learn. If we should be mindful of what we eat, how mindful should we become about how and who we love?

 

For more whole health discussions like this, listen to my hit radio show Living Above The Drama available on iHeartRadio.

Can Better Relationships Improve Your Health?

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can better relationships improve your health? georgianna donadio

A report in the Harvard Women’s Health Watch notes that research supports the benefits of relationships for overall well-being and longevity. The newsletter notes that “dozens of studies have shown that people who have satisfying relationships with family, friends, and their community are happier, have fewer health problems, and live longer. [A] lack of social ties is associated with depression and later-life cognitive decline, as well as with increased mortality.” 

A study of more than 309,000 people demonstrates that folks who lack satisfying relationships with family, friends and community experience an increased risk of premature death from all causes of 50 percent. While this alone is an amazing statistic, the same study shows that you face greater threat to your mortality from social isolation than from a lack of exercise, obesity or even smoking half a pack of cigarettes a day.

Having enjoyable, fulfilling companionship with others reduces stress levels and keeps cortisol (a stress hormone) under control. If cortisol rises, it can adversely impact insulin function, suppress the immune system, clog the arteries and wreck digestion.

can healthy relationships improve your health?Other studies demonstrate that women in their 40s who endure difficult or negative marital-type relationships experience a higher risk for cardiovascular disease than women with fulfilling relationships.

A Swedish study of people 75 years and older shows that dementia risk is lowest for people who maintain satisfying relationships and have a large group of friends and family they enjoyed.

The foundation of all relationships is good communication. Most people are unaware of how their lack of communication skills adversely affect the quality of their relationships.

Working to improve your communication skills may be easier than you imagine. It requires only desire and a few simple, proven steps to make a big change in the quality of your interactions.

For more whole health discussions like this, listen to my weekly radio show Living Above The Drama available on iHeartRadio.

 

 

 

Yoga Is More Than A Trendy Form Of Exercise

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Yoga Is More Than A Trendy Form Of Exercise

Somehow our Western world has managed to transform yoga into a trendy form of exercise, while bypassing the wisdom and spiritual enhancement that yoga has to offer. True yogis know that this ancient and sacred method of self-care and self-discipline is not just an exercise, but rather a system that promotes wellness of body, mind, and spirit.

It may be that the challenge in our multi-talking, fast-paced Western society is teaching or learning about holistic health, or mind/body/spirit science, in a way that invites an organic understanding, especially in a hectic culture where everyone seems to be running on limited time and seeking immediate results. Most Western yoga teacher training programs do a good job teaching the asanas, but fall short in providing critical, science-based information about how they affect the body systems.

Kathy Farrell, a 32-year-old Hatha Yoga teacher who runs the Boston Public Health Commission’s fitness center specifically felt that the anatomy and physiology elements were lacking in her yoga certification program. She is quoted as stating that the “broader picture and the evidence of how the mind, body and spirit work together was knowledge I was missing.”

Some programs also seem to be lacking in teaching how to develop mindful, meaningful relationships with students. One of the main reasons people do not continue with alternative modalities, such as yoga, is due to a lack of understanding of the enormous emotional, nutritional, and spiritual benefits as well as physical benefits from continuing such a practice. A remarkable, integrated model of health education, Whole Health Education ® ,  has emerged over the past two decades, providing the teacher and student alike a larger “whole picture of health” that can facilitate how yoga is taught, and very importantly, how yoga is understood by a Western evidence-seeking audience.

Through this whole health, relationship-centered approach, a yoga teacher can possess and share with students a scientific and spiritual understanding of body, mind and spirit health. Farrell agrees: “Whole Health Education ® is essential training for all yoga teachers and anyone in the health arena. Professionally, I am now a better teacher because I have the evidence of interconnectedness and can help my students delve deeper. For example, in the case of a blocked chakra, I can identify the organs that are connected to that particular chakra. I am not just a better teacher but also a better person all around because it has helped me to graduate to a deeper level of happiness. I no longer want to take the band-aid approach but rather, it has made me more aware of looking at all aspects of my health, the ability to identify imbalances, and the knowledge to make the necessary changes.”

In addition, in learning how to develop mindful, invitational relationships with students, yoga teachers can attract more students and provide the additional quality of life benefits they are seeking from their yoga practice. An organic understanding of yoga enhances this experience. This model of teaching and learning also helps to integrate current medial research with the wisdom of various ancient spiritual teachings and a natural outlook on healing, all centered on integrity and compassion. In addition, it demystifies anatomy, physiology, nutrition, environment, spirituality/psychology, and integrates these sciences to give yoga teachers and students an integrated understanding of the “big picture of health.”

In addition to being an outstanding and unique method of teaching and learning, this education model can uncover what the real cause and effect of our diseases are or how we can heal what ails us. The Whole Health Education ® model invites individuals to discern what they know about their health, what choices they can make to eliminate or control their health problems, and what kind of care they choose to utilize. This invites an experience of holistic health through our own filters, and in a way that is compatible with our authentic self and personal beliefs. In this model, individuals become the empowered center of their own health and healing process.

 

 

For more whole health discussions like this, listen to my weekly radio show Living Above The Drama available on iHeartRadio.

 

 

Are Females More Prone To Depression?

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It comes as no surprise to most women that there is a relationship between their hormone fluctuation and the potential for experiencing depression. Nonetheless, studies of this connection have not been pursued until fairly recently.

A short time ago, the prestigious National Institutes of Health (NIH) looked at this subject and explored the potential relationship between hormonal dysfunction and depression in women. The published report specifically reviewed how the female reproductive system interacts with the Hypothalamus-Pituitary-Adrenal (HPA) axis. This is a major regulatory mechanism of the body's stress response.

With important data showing that women are twice as likely as men to experience depression, it becomes powerful to recognize that it is this mechanism which sets up a biochemical environment for depression. Stress in women impacts the reproductive hormones which can upset patterns of ovulation, hormone secretion and implantation. Mediated through the HP-axis, this upset can contribute to the loss of menses and to infertility.

If the stress becomes chronic and exerts an ongoing imbalance on the female reproductive hormones, then it makes sense that behavior, mood disorders and depression can significantly increase. When the powerful reproductive, love hormone oxytocin is suppressed due to excessive stress hormones, fertilized eggs cannot implant into the uterus. This significant result of chronic stress is believed to be a primary cause of infertility in American women.

A key to preventing or correcting the problem is to create a more balanced, less stressful lifestyle. When our body's stress adaptation system becomes overwhelmed, many disorders and conditions can develop, depression being just one of them.

The NIH investigators reported that regarding postpartum depression, ongoing hyper-secretion of the stress hormone cortisol during pregnancy creates a temporary drop in adrenal function following delivery. This hormonal change coupled with the plummeting levels of estrogen after giving birth may be an important factor in post-partum depression and possibly in immune dysfunctions, such as postpartum thyroid conditions.

 

 

For more whole health discussions like this, listen to my weekly radio show Living Above The Drama available on iHeartRadio.

 

3 Expert Ways To Feel Happier

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3 expert ways to feel happier every day

We all want to be happy. Yet few of us know how to achieve happiness on a day-to-day basis. We may be happy when something wonderful happens; but if something not-so-wonderful happens, we can easily find ourselves feeling angry, depressed, disappointed or just plain unhappy. This blog will share three expert ways to feel happier every day.

Simplicity

The first tip is to keep it simple. Health Coaches know that there are simple things we can all do to develop our skills for becoming and remaining happy in spite of whatever may be going on around us or that might befall us. That is not to say that we should not be concerned or sad if someone we love is ill or that we should not react to losing our job or having the landlord sell our apartment building for condo development.

But by developing and strengthening our “happiness muscle,” we can maintain our happiness and bounce back from adversity easier and faster.

Here is a simple yet powerful tool we can all apply daily to help us find a balance point with all the ups and downs that we find ourselves dealing with.

Keeping Track Of Gratitude

Start writing down every day the specific things you are grateful for. A 2003 gratitude study, published in the Journal of Personality and Social Psychology by Robert Emmons of the University of California and Michael McCullough of the University of Florida, showed that when we keep track through journaling about or making lists of what we are grateful for every day, we experience a higher reported level of the positive states — alertness, enthusiasm, determination, attentiveness and energy — compared to people who journal or write down negative interactions, complaints or grievances.

Help Others

Positive journaling also results in the reaching out to others and helping those in need. During the time the study was being conducted, each of the participants continued to help others in less fortunate circumstances on a weekly basis. This, in turn, connected the participants to a fulfilling experience of giving and receiving compassion and caring.

Caring for others also translated into a greater sense of caring for themselves for the participants and brought about a sustained sense of happiness or contentment even when less desirable events occurred.

We can develop our happiness skills and happiness sustainability by focusing on being grateful for the positive things in our lives every day and by focusing less on the things we may want but don’t have. This makes us more compassionate of others and well as of ourselves.

For more whole health discussions like this, listen to my weekly radio show Living Above The Drama available on iHeartRadio.

 

The Secret To Reducing Stress: Balancing Life

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The Secret To Reducing Stress: A Balanced Life

A statement by the well-known mind/body physician, Herb Benson, M.D. says that 60-90% of all visits to the doctor’s office are due to stress. We all hear about stress, experience stress, but what exactly is stress? Most of us think of stress as the emotional conflicts we experience in our daily lives, but our emotions are just one category or one type of “event” that can cause us to experience stress.

In order for us to survive in our ever-changing environments, our bodies are designed to adapt and it does so through a series of biochemical reactions. These chemical reactions are natural and necessary, but they are the wear and tear of living that we call stress.

Here’s an example I like to share in relations to because it gives a clear vision of this principle. When I was living in New York City, I drove my little stick shift through the stop and go traffic. Imagine the wear and tear (stress) on the clutch.

There are many events that might cause similar stress to our bodies. Some may surprise you.

  • Weather
  • Excess Exertion (such as too much exercise or lack of sleep)
  • Trauma or Injuries
  • Allergies and Immune Insults
  • Infections
  • Reproduction Related Events (monthly cycle, pregnancy, childbirth, nursing, etc.)

While the common nature of these events does not sound encouraging, there is some good news. If we have a stress response that is short term, like when the phone rings and the nurse tells you that your child had been vomiting, our bodies do just fine.

It is the prolonged stress, like anticipating for two whole weeks a root canal or that pesky “annual office evaluation.” That does us in! This extended stress affects our digestive system, immune system, cardiovascular and even reproductive systems. Couple this with poor eating habits or insufficient sleep, and we are not happy campers.

While excessive or chronic stress is definitely not good for our health, we need stress adaptation for survival, so it is actually a very good thing. How this adaptation takes place is by way of specialized hormones from our adrenal glands, located in our kidneys. They change our heart rate, blood pressure, lung capacity, and a host of other functions, for our survival. However, these hormones, if secreted too much or too often can suppress our immune, digestive and reproductive systems and even damage our cardiovascular system. Chronic stress is one very large reason why some of us have fertility problems.

So how can we make friends with stress? The answer is good old moderation. Remember being told “all things in moderation leads to a healthy body.” It is true. We do not have to learn to do anything exotic to reduce stress, we just need to balance our lives and avoid excess.

Nevertheless, there is the rub, given modern life. We are all excessing more and more and moderating less. For a great book on this subject, check out Why Zebras Don’t Have Ulcers by Dr. Robert Sapolsky. It is a very witty and informative book. Laugher, as we know, is “our best medicine.” It is also a great stress reducer.

 

For more whole health discussions like this, listen to my weekly radio show Living Above The Drama available on iHeartRadio.

 

 

How You Can Shape Meaningful Relationships In the Workplace

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How You Can Shape Meaningful Relationships In the Workplace

Some of us may not realize just how important it is to shape meaningful relationships in the workplace. Without the support or cooperation of those with whom we spend a significant amount of our time, our job performance and certainly our work satisfaction can suffer. Several studies have shown that difficult office relationships impair performance and decrease morale even more seriously than rumors of employee layoffs.

Most of us spend the majority of our waking hours working. And as a result, we spend the majority of our time with our co-workers. Just as with other people in our lives with whom we interact on a regular basis, our co-workers need to be viewed as important and essential parts of our “life support” group. Cultivating respectful, considerate relationships with our co-workers is good for our health and our work performance. It creates a positive and friendly environment where we spend a majority of our time.

Here are some easy ways to make the work environment nicer, friendlier and more positive place:

Avoid gossiping: No one wants to be gossiped about. If you don’t gossiping about others, your co-workers will get the message that you do not wish to “stir the stink” about them and they will respect your integrity and treat you likewise. If someone starts to gossip with you, simply respond: “Really?” Then change the subject or excuse yourself from the conversation. Reducing gossip effectively enhances the work environment and your reputation.

Show genuine interest: One of the nicest experiences is having someone show interest in the things that interest us. It makes us feel valued and builds rapport and trust. If you are aware of co-worker’s interests and happen to run across something pertaining to those subjects, giving them information or helpful articles can really make their day and enhance your working relationships.

Give credit where credit is due: Embrace the win-win attitude and always give credit where credit is due. If people have worked hard and made a huge contribution to a project, they should be recognized and applauded for their efforts. Nothing is more uplifting than being recognized for our contributions and the value we bring to our work. By supporting and appreciating co-workers, you create for them and for yourself a cooperative and trustworthy environment that encourages them to continue to do their best.

Competition can be healthy, but not when it results in giving credit to the wrong people or not recognizing excellence in others.

For more life-changing, whole health discussions like this, listen to my weekly radio show Living Above The Drama available on iHeartRadio.